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jump squats are basically GPP, just a bit more specific to jumping than regular squats. the point of jump squats is not to train yourself how to jump in a game, the point is to train your leg muscles to generate more power. you can produce more power over a bigger ROM, and more power is good. the fact that you will never almost never in practice use that full amplitude is irrelevant.

Because there's a loss of stretch reflex when you're too flexible - you don't benefit from it anymore. If you're still explosive it's because you're strong, not because you still benefit from the stretch reflex at the level of people that aren't as flexible as you. But this applies in something like ballet or whatever.

yeah i'm with matt, i'm not sure this makes sense.

the floor the scale is on also makes a difference. my bathroom scale gives different readings in the middle of the floor vs against the wall.

325 x 3 front squat at 183 pounds, age 50

<a href="http://www.youtube.com/watch?v=Vwpd1NlsLx0" target="_blank">http://www.youtube.com/watch?v=Vwpd1NlsLx0</a>

FIF Day 3

WEIGHT: ???
SORENESS: same but all less, calves still most
ACHES/INJURIES: right knee a little
MENTAL STATE: okay

- warm up
court was empty so shot around a bunch. touch was a lot better than it's been in recent weeks, felt smooth. did some submax drop-steps and layups in there, worked up a light sweat. best warm up.

- side-to-side low box depth jumps x 20,20

- BB hip thrust 145 x 10,10

- DB BSS 40s x 8,8,8/leg

- BSS ISO x 60s/leg

- leg press calf raise 275 x 20,20,20

- superset x 3
-- DB OHP 40s x 5
-- pull up x 5; +10 x 5,5

- stretch

last night:

FIF Day 2

WEIGHT: 173
SORENESS: glutes, hamstrings, quads, calves pretty bad, pecs a little
ACHES/INJURIES: right knee, left jaw (?)
MENTAL STATE: okay

- warm up

- SVJ x 4; two-step RVJ x 4 @90%

- plank x 30s,30s

- leg raise x 15,15

- prone SL glute raise x 50/leg (15,15,10,10)

- seated hip flexor raise w/3s pause x 8,8

- stretch

not as sore as i expected, except calves.

in general or acutely?

train around it! if a specific exercise is giving you pain, stop doing that exercise! do something else! ankle hops are not the only barrier between you and dunking. just stop doing them. do max effort broad jumps or bounds, see if lower-intensity hops are okay and if they are do those, see if your feet will let you do short sprints.

i'd like to be able to do a barbell overhead press again sometime but at the moment my shoulder doesn't like any overhead pressing with any kind of external rotation. so i bench and do dumbbell overhead presses and pushups.